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Friday, November 9, 2018

Protecting Your Joints And Fit Your Clothes

Social pressures can have a lot to do with why we workout. But that’s not good for you as putting your body under stress when you don’t want to is not healthy for your mind. Insecurities can build up that way and sooner or later you might end up physically paying for it in the gym. But what if you are motivated to work out of your own volition but you’re new to it? Following what everyone else is doing at the gym isn’t going to be in your best interest. In fact, there’s an old saying ‘leave your ego at the entrance’ when you enter into a place of exercise. Focus on what you need to achieve the best results. Notice what parts of your body are weaker than the others and adjust to them. This attitude in being specific about your workouts can be used elsewhere such as increasing your comfort level in your clothing choices. When you feel comfortable, you’re more likely to push harder.

Suffering in silence

Weight training is something that is box standard when it comes to working out for guys. We want to put on some muscle mass and the only way to do that is to lift heavy. However, our muscles may be ready and willing but our joints are not. That’s actually why our joints and bones are more likely to feel pain from our workouts than our muscles are during the workout itself. Even if you have good form, you need to give them a helping hand. For example, you should buy wrist wraps to help make sure your hands and forearm align all the time when you are lifting. This helps to keep the proper tension on the muscle you’re hitting on a particular day. The same goes for knee wraps. Leg day is the hardest day, which is why so many people miss it. Give yourself some specific help for your legs but supporting your knees a little more when you squat or leg press.

No more loose ends

Once upon a time, there was a culture in fitness that thought loose-fitting clothes were best. They allowed for more freedom for your body to move and they allowed you to sweat easier. That thinking has since been debunked and now instead, closer-fitting clothes that hug the body such as basketball shooting shirts are worn in sports and in the gym. It turns out that the closer your clothes fit and if they are made from flexible and breathable material, you get all the benefits of better movement and sweating without sacrificing the one for the other. The same goes for gym shirts, that are made from stretchy nylon and hug the physique to stop any loose clothing getting in the way of your reps.

If you’re going to workout, you should pay close attention to your joints because you might be lifting weight that your muscles can stand but your wrists and knees have trouble with. Wraps for both are a good, cheap and effective solution. Clothing should be fitting you snugly, and not flapping around when you workout.

Monday, October 29, 2018

Nitric Oxide Pre and Post Workout

Nitric oxide is one of the body's most potent vasodilators. This means that it helps the blood vessels to open more fully to improve blood flow in the body. Improved blood flow results in many health benefits especially relating to serious exercise and bodybuilding. Many bodybuilders use a nitric oxide supplement to achieve all of these benefits and boost their workout.

Nitric oxide supplements don't actually contain nitric oxide because it breaks down far too quickly to have any effect if taken as a supplement. Rather these supplements contain many of the ingredients and some booster reactants to help the blood vessels produce their own nitric oxide, which they do naturally.

Many bodybuilding experts swear by nitric oxide supplements, and there is a lot of research into the role of nitric oxide and exercise as well as a deficiency of it and disease. Check out to see reviews on quality nitric oxide supplements, and to find out which might work best for you.

What's In A Nitric Oxide Supplement?

Obviously, ingredients vary from manufacturer to manufacturer but there are some key ingredients that any good nitric oxide supplement should contain. One of the ingredients should be L-arginine and another one should be L-citrulline. These two amino acids are part of the biochemical pathway that produces nitric oxide. This pathway is well studied by scientific research. In other words, there is quite a lot of clinical data to backup the idea of using these ingredients to achieve a higher nitric oxide concentration in the blood, which is not always the case for every pre-workout supplement. Beware of pre-workout supplements that do not contain L-arginine or L-citrulline even if they say they improve nitric oxide production.

Also be aware of supplements that contain low dosages of these amino acids. The best dosage is around 1680 mg of L-arginine and 480 mg of L-citrulline.

Some of the better manufacturers also include certain proven plant extracts in their supplement. For example beetroot, which contains nitrate also helps to boost nitric oxide production. Other plants which improve nitric oxide production include pine bark and Quercetin.

Benefits Of Taking Nitric Oxide

     It improves your recovery:
By opening the blood vessels and improving blood flow, nitric oxide helps the blood to carry more oxygen and nutrients to the muscles especially after a workout. Muscles become fatigued due to the buildup of lactic acid and the presence of more oxygen helps to get rid of this lactic acid and reduce muscle fatigue.
     It minimizes lactic acid build up during your workout:
Lactic acid builds up when the muscles do not have enough oxygen to meet their energy needs. If you have more nitric oxide before working out then more blood can flow to the muscles during a workout which provides the muscle cells with more oxygen so that they do not build up as much lactic acid.
     It improves stamina:
Without the buildup of lactic acid muscles can work much harder for much longer which improves the effectiveness of your workout. With nitric oxide you can do more reps and work out for longer overall.
     It helps you burn glucose
More blood flow to the muscles brings more glucose to them so they burn more of it. Glucose can sometimes be one of the major obstacles to bodybuilding because it is stored as fat if it is not used. The muscle cells using more glucose which helps the body to store less fat after the workout.

Side Effects Of Taking Nitric Oxide

There aren't any real major side effects from taking nitric oxide because the supplements are completely natural. The biggest side effect is an increased urge to urinate. This is because the breakdown of amino acids builds up more urea in the body which needs to be excreted. There is also some evidence that nitric oxide supplements can reduce levels of a neurotransmitter dopamine, which has a role in sleep cycles and motivation but this side effect has been discounted because exercise naturally increases levels of dopamine to balance everything out. There is also some evidence that nitric oxide supplements can reduce levels of zinc in the body but this can also be comforted by eating zinc rich foods or taking supplements if necessary. It is also recommended to watch your blood pressure and blood sugar when taking these supplements to make sure you're not taking too much.

Wednesday, September 26, 2018

How to Exercise While on the Ketogenic Diet

A proper diet and an exercise regime are the balance you need in order to maintain a healthy lifestyle. Though this may seem close to impossible when you just start your keto diet, due to some of its early side effects, it is important to try to include working out as much as possible. Keep in mind that your keto flu will pass much faster if you take an exogenous ketone like Keto Activate, but that you should try to make a habit of exercising on a daily basis nonetheless.

Once this infamous period passes, and your body gets used to producing ketones and using them as its primary source of fuel, your energy levels will not only boost — they will skyrocket! This is the perfect time to start exercising on a more serious note, and find what works best for you.

The most important thing to keep in mind when speaking of exercising while on any of the ketogenic diets is that you must make sure to eat enough to keep you going. Keto diets are known for their appetite-suppressing effect on our bodies, which will fool you into thinking you are full and that your body does not need any more food to keep going.

This is something to be aware of, because while you exercise, you are depleting your glycogen stores, but if you do not eat enough food, your liver will not have the fats it needs to produce an optimal amount of ketones!

This also goes for fats — you definitely must make sure that you are eating enough fats. If you fail to do so, your muscle mass will be at a loss and you will be feeling extremely hungry all of a sudden. Keep in mind that your body is now a fat/protein-fueled machine, and that if you do not eat enough fats in substitute for carbs, you will be feeling extremely tired and may actually be at a risk of not being in ketosis anymore.

As for your exercise regime, you have probably already heard that keto diets and high-intensity workouts are not a great match. There may be some truth in that statement — if you do not know how to combine them, that is!

Of course, you’ll have no problems with low-intensity training that may include yoga, cycling, walking, etc. These would be a great choice for you if you are still in the state of the keto flu, and you cannot even imagine yourself doing any exercises with a higher intensity. On the other hand, once your keto flu passes, you will be left with a widespread choice of workouts!

You may want to get into sprinting, CrossFit, rowing, jumping rope or whatever suits you best. Cardio will become the number-one word in your keto dictionary from now on, due to its moderate intensity. It matches ketogenic diets perfectly! Take on swimming, running, cycling, aerobic or any recreational sport!

The best thing about combining keto diets with exercise is that they allow you to spend even more time exercising without getting tired. They boost up your energy levels and make your workout a breeze!

Of course, if you’re starting your exercise regime, make sure that you gradually increase your workout time. Don’t overdo it in the beginning, but first try to maintain about 50 percent of your max heart rate for about 10 minutes, and they increase these numbers over time.

Cardio is a great choice for people trying to get fit and healthy while including all of their muscles in their training. On the other hand, not everyone is a fan of cardio. Weight-lifting may be the perfect choice for this type of dieters.

Our tip for you if you take up lifting weights, is to try to include five or more sets of five reps per exercise in the beginning, because lower set reps will help you gain muscle more easily. If you are going for a higher number of sets, make sure to increase your carb intake a bit. The cyclical ketogenic diet will be able to help you in this case!

Another thing you should also do to improve your physical performance is to get some no-carb supplements. They will help you maintain optimal energy levels and provide you with enough ketones to keep you going through your workout. Get some creatine, MCTs or exogenous ketone supplements, and you’ll be good to go!

Well, knowing that you still have loads of choices when it comes to exercising on a keto diet must be a relief, right? The word of the day when it comes to the keto diet is balance. If you can maintain balance in your carbs, fats and protein intake, and find the perfect balance in your exercise regime, you will be unstoppable!

Tuesday, August 21, 2018

Gaining Muscle Mass Naturally

MASS? Not That Hard!

By Paul Becker owner of

Gaining mass and strength is not a hard concept, but most people make a mountain out of a mole-hill and as a result usually get discouraged. There are three key elements to putting on mass: 

      A good mass workout plan 

     Time for recovery and rest 

    Proper diet 

When these 3 key elements are used together the results will change your outlook on what is possible when your goal is to put on weight in a short amount of time. 

So step one, a good mass workout plan; consists of a strict outline and is centered on your personal weight gain goals. My personal mass workout plan is a good example of what an outline should look like and helped me go from 120 pounds to 170 pounds of muscle mass. Also resulting in a max bench press of 360 lbs. My Mass workout routine is as follows. 

Monday: Chest & Triceps

Tuesday: Back & Biceps

Wednesday: Legs & Shoulders

Thursday: Off

Friday: Chest & Triceps

Saturday: Back & Biceps

Sunday: Legs & Shoulders

Using this mass workout routine I was able to hit everybody part twice a week ensuring maximum growth. Now, in the routine it says one day off but getting to the point where you are not sore for days on end to take just one day off will take some time. It is important to listen to your body. If you are too sore to train then REST! Your body grows faster with more rest. Get at least 8 hours of sleep while your training hard to grow. Again your body grows faster when you rest! 

Another thing to keep in mind is the human body is a great machine and it adapts. What this means is mix it up! Your body will get used to the routine you are using and you will stop getting sore. You do not want this to happen, even after training hard for two years I still get sore. You want to get sore after every workout, this way you know you are breaking down the muscle which ensures that you are growing and gaining as you push toward your goals. 

Now for the most important part to this mass gaining game, I will say it again the MOST IMPORTANT PART is having a good solid mass gaining diet. Without the proper diet and supplements you are wasting your time. Unfortunately, I found this out the hard way. For six months I trained and trained day in and day out and maybe put on five pounds at most. SIX MONTHS PEOPLE! This was all because I was not taking in the right amount and types of food. It is an understatement to say that it was discouraging. I do not want this to happen to you so I am going to drive this point home. HAVE A GOOD SOLID MASS GAINING DIET! 

Now what does a good diet look like? A good mass gaining diet consists of six to seven meals a day with a calorie intake of at least 3500 to 4000 a day. Drink as much water as you can. When putting on mass water plays a key role in the growing process. Also, be sure to keep up with your supplement intake. I usually drink two to three shakes a day and coun them as meals. Each shake should be at least 1000 to 1200 calories.  I also add creatine which helps help with water retention and strength and take this along with your weight gain supplement or protein powder.
Follow these tips and your will reach your goals faster then you thought possible.

Tuesday, August 14, 2018

7 Workout Exercises That Will Put You To Bed All Night

If you have ever heard that exercising at night will keep you awake at night, you are not alone. It is common knowledge that many exercises will increase your heart rate and make it difficult to fall asleep. However, there are also a few exercises that help people relax and fall asleep faster at night. It is a good idea to avoid kickboxing classes, speedy runs, and HIIT workouts within a few hours of going to sleep. Instead, try a few gentle exercises that help make sleep better.

Of course, it is wise to avoid drinking caffeinated beverages within a few hours of going to sleep. It is also wise to eat a balanced diet and avoid big meals just before bed, too. If you do have difficulty falling asleep, you might want to speak with your healthcare provider.

These exercises are helpful for falling asleep and staying asleep:

1. Basic calisthenics

While many strenuous exercises will keep you from falling asleep, some easy calisthenics will speed up the process. About one hour before you get ready for bed, try doing some basic exercises, like crunches, lunges, and planks. Your goal is not to get your heart rate to jump, but to increase your body temperature. So, you do not want to speed through these exercises. Instead, make them controlled, slow, and deliberate. Be sure to inhale and exhale with the movements so you can give your body time to warm up. After finishing, do some gentle stretches so your body can cool back down and prepare to go to sleep.

2. Yoga, with some exceptions

Yoga is another exercise that will give you a workout and help you relax in bed. Like the calisthenics, it is best to avoid overly tricky yoga poses, especially inversions, because these will increase your heart rate. It is best to do basic poses like Warrior 1 and Warrior 2, as well as forward bends, balancing poses, and core work like Boat and Bridge.

3. Try Bikram Yoga

If you are looking for a fantastic yoga workout that will help you sleep better, give Bikram Yoga a try. This practice is done in temperature that reaches 100°. The heat will help elevate yours, but the poses will not increase your heart rate so you cannot fall asleep. Most people who practice Bikram Yoga report sleeping better simply because they are so relaxed when the practice is over. You will need 90 minutes to complete a Bikram class.

4. Strength exercises

You can help improve your sleep by counting your reps with weights. Exercises that involve strengthening the body have proven to improve sleep. There are studies that have been done to determine that lifting weights can improve sleep. In fact, most people who lift weights for 30 minutes per day can fall asleep between 10 and 45 minutes earlier than they did before they started lifting weights. Those who weight trained in the morning fell asleep faster than those who worked out in the afternoon or evening. The exercises were completed at a moderate intensity, and the activities worked all parts of the body. Try to include basic strength exercises like bicep curls, calf raises, shoulder presses, and push-ups.

5. Work your core with Pilates

Pilates is another exercise that will help you sleep better. The training builds strength and body temperature. Pilates exercises are done slowly and methodically, so that body makes heat without increasing the heart rate. Again, if you do Pilates moves a few hours before going to sleep, your body will be ready for bed once your body temperature cools. Pilates exercises that involve rolling the spine, like Wall Roll Down and Spine Stretch, all help with relaxation. All you need is 15 to 20 minutes of Pilates exercises done at a slow, intentional speed to help you fall asleep.

6. Take a walk

There isn’t much that walking does not help. It indeed is one of the most beneficial exercises that anyone can do. Experts recommend that people get a minimum of 150 minutes of vigorous exercise each week and brisk walking is one of the practices that counts. While it is not a good idea to go for a quick walk just before bed, doing it at some time during the day - even in little spurts - will help you sleep better at night. Some people will take one long walk each day, but it is also beneficial to get a few short walks in throughout the day, too. Whether you do it inside or outside, taking a step will help you fall asleep each night.

7. Take an early morning jog

If your body can handle jogging at a moderate or slow pace, the best time to do it is in the morning. Cardio exercise, like jogging, is best performed in the morning to help with deeper sleep at night. However, exercising too vigorously in the morning can lead to muscle and joint strain because the body is not warmed up sufficiently. So, if you do decide to exercise early in the morning be sure to take your time and let your body warm up before you exert too much energy.

The key to using exercise to fall asleep is understanding what your body prefers. Some people do not benefit from early morning exercise and others will find that they cannot fall asleep quickly after exercising too late in the evening. Some people also learn that it takes time for the body to adjust to exercise routines and over time those routines might need to change. It is important to remember that in many cases, exercise can help not only with better sleep - it can also help make your waking hours more enjoyable and relaxing, too. Speaking of relaxation if you need a comfy pillow to sleep on check out the beststomach sleeper pillow.